So we are delighted to be here, first of all, and we’re actually delighted to see so many people from around the world with here today. So thank you very much for that. In fact, I’m very jealous because I’m seeing some very hot consequences out there, and at the moment, I look out of our window. It’s easy and, drizzly.
So I am jealous. Absolutely. We’re joining you from, not so sunny Cumbria. So quick introduction, I am with Charlotte, and I’m Emma.

And we are co founders of Acacia coaching development. So we work, mostly with housing associations and charities, and our aim is to drive organizational change through what we hope are inspiring leadership and well-being programs.

And it’s us physically until collegiance coaches, we are proud to be partnering with the Physical Intelligence Institute to deliver this session to you today. Basically, about upskilling individual poor and becoming more aware of the more aware of the physiology of our bodies.

So be warned. This is a practical exploration of physical intelligence.

It’s going to look at how we can use physical intelligence to understand the physiology that sits behind the classified model, offers science based interventions when we’re working with our clients, with our coaching groups, groups, whoever it might be, and how those classified insights along with our physiological understanding and really create some powerful change. So let me just share my screen, and I like to announce that because when I do that, I know you’re on screen very often jiggles around. And so it’s jiggling about at this time of the day. Nobody. Well, especially if you’re in Australia. Yep. So we’re gonna have a look at, as we said before, facetified and physically intelligent.

We should probably confess and start, and we haven’t actually invented anything new. Done. So we’ve taken two of our most favorite models, and we’ve sort of smooshed them together.

And quite frankly, why wouldn’t you take the power of personality and, you know, join it with the amazing technology of the body. And these two models have a lot in common, so they’re both updated with it. They’re both science backed.

They are both designed to create insight and empower our clients to make change for themselves.

They both work at multiple levels for the individual, for the team, for the organization, and they are both it’s more and more relevant in this increasingly challenging world, that we live in.

On the same screen. You don’t know. They’re talking about two servers. They’re absolutely great synergy. So we’re gonna have a look at what fuzz what physical intelligence is.

How we explain the physiology of the facet five, facets, and how we can influence that for parcel change. So that’s our plan for this session.

Now we do have a few, house rules maybe school and house rules. So what we would love you to do is, as we said, it’s a very practical session. So we want you to work within your own abilities. So as far as you feel comfortable, don’t overstretch when we’re asking you to do certain activities. Just be comfortable.

We’re wanting you to be curious. So, please use chat and add any questions in there as we go along, and Nicola will keep an eye on that. And we will pause every now and then just to capture some of those questions we’re making our way for the session. But most importantly, just to leave a word we say, there is loads of researchers, loads of resources out there. You know, use this as a kicking off point for you doing your own research, doing your own reading, we’ve got some resources at the end of the session that we’ll share with you you know, go find out use that curiosity and go find out more for yourselves because this stuff is exciting.

It’s gonna pause for a moment, and I’m thinking to myself right now, there are literally hundreds of chemicals racing throughout our body to creating how we think, how we feel, how we talk, and how we behave. And most of us operate lively at, the mercy of these chemicals and of the, of of their reactions without actually thinking that we can influence them, but we can So physical intelligence is the ability to detect and strategically manage the chemistry of the body to unlock enhanced performance in a strength cognitive function, energy, creativity, resilience, leadership presence, and endurance. Wow. That’s a lot.

Give me a bit try. I think we should. So first of all, if you can, be up standing or if you’re if you’re happy sitting, just break yourself as tiny, tiny, tiny as you possibly can. So shrink yourself absolutely shrink yourselves that you’re so small, a little bit like a door mouse. And as you’re so small, I want you to say to yourself or say out loud I feel confident and optimistic.

So I feel confident and optimistic.

Confident, move it to nice and small.

Now I would love you also just to just to do a bit of a reverse there just to stretch out as far as you possibly can into a great big starfish occupying as much space as you can, and shout out, I feel depressed and unmotivated.

I feel depressed and unmotivated.

Well, you sound it.

So just a couple of just take a pause and add in to chat how you felt? What did you notice when you did those two, activities? What did you notice when you were tiny, tiny, tiny, saying that you feel confident and optimistic?

And what did you notice when you were stretched out really as far as possible saying that you feel depressed and unmotivated.

So just take a moment to add in to chat.

Absolutely misaligned. Only didn’t match the narrative.

Yeah. I love that, but vibrant and energetic when you’re stretched out. I need to do a bit more of that.

Love it. Lovely language in chat. Brilliant. Thank you. So, actually, we instinctively know that our bodies, our thoughts and feelings, and behaviors are actually interconnected. It’s an instinct.

Absolutely.

So that’s physical intelligence.

We are there are, as Emma mentioned, hundreds of chemicals rushing around our bodies at any given moment. We couldn’t possibly cover all of them in this session. So we are covering what we call, the eighth of late or the winning cocktail which starts with testosterone.

So testosterone is all about risk tolerance and confidence. It enables us to be risk tolerance and it enables us to be more confident in the day to day stuff. But too much of it, and we can appear arrogant and too little of it, and we can become risk averse.

So it’s the right balance that you need. And how many of you are already trying to map that to the different facets on the line? So cortisol is the next one. Now you might have heard of cortisol. So you might be quite familiar with it. It builds up in the fight and flight response.

Too much, and we become anxious and decision making actually becomes quite difficult. But if you don’t have enough cortisol, we don’t get that kind of impetus, to to to move to to move things forward. So, I mean, even waking up in the morning, we need that bit of cortisol just to give us that initial little booth. So we do need some of it, which is not too much of it.

Mhmm. And acetylcholine is one of my favorite ones. I picture it a little bit like, one of those old and seesaws that you see in the park. It’s all about learning and memory, the renewal and balance.

So it renews the balance in our nervous systems after which enables us to recover particularly after a very active activity. So intense activity could be against that nice balance.

Almost grounds us again. So adrenaline is the other one that we very often hear about when we hear about fight or flight. So adrenaline, again, is that accelerator? Now if we’ve had too much of it, we find ourselves moving too fast.

And we, you know, we we don’t make The decisions, we don’t communicate effectively. So we need some of it for forward motion, but we don’t need too much of it. Again, very similar to Cortosto.

I said this about the other one, but this is also one of my favorite spots. Ditosin. So, you may have heard this one as, dare I say the love hormone. And I almost want to do a certain voice there, but it is it is the love hormone.

It’s responsible for the very white in the background. Absolutely. I think she’s playing It’s it’s responsible for that social bonding for trust. It, it’s also all about giving us an extra bit of confidence So when we are, connecting with people, when we’re having those conversations, you’ll see a different sort of body language.

Too much of it, and we might become a little bit compliant and, not stand our own ground. And to a little of it, we might actually, not take enough care of our social networks, not think about the peers and the people and the clients that we’re working with. So you need that in that just that right balance again.

So dopamine is all about the pleasure centers of the brain. It’s the thing that gets lit up when you get a like on social media. But it also is the thing that motivates us. It keeps us moving in a specific direction.

So it’s that drive to achieve and to win.

And it’s also it’s it’s vital that ability to stay focused.

Oh, stay focused. Okay. I’m gonna I’m gonna focused. So DHEA, and it’s a very long word and I I I advise you.

We’re not gonna go there, but if you want to, you can bring it or or Google it. Other search engines are available. But this is this chemical is released, doing specific breathing patterns. And we’re gonna practice a little bit of that later.

And it enables efficient, heart, and brain function, especially, in terms of contributing to our longevity.

So, you know, making us live longer, live healthier. And, you know, the synthesized vehicle is banned in the Olympics. That’s how good a performance drug it is. And we generate it naturally.

So serotonin is the last one we’re gonna look at in this session. And this is all about well-being and status. It’s the I’m okay chemical. So if you’re not working, for example, with, clients who, are talking about imposter syndrome, serotonin is it is a great thing to focus on because gives them that kind of inner feeling of, stability.

So whatever happens around me, I know that I’m okay. And the good news is that it’s released not only in the gut, but when we eat good quality chocolate.

You say quality or was that quantity? I I like the quantity of chocolate. Definitely quality.

So this brings us on to the Facet5 model. So hopefully you are familiar with this, and we’ve got the Facet5 wheel on the screen with wheel Energy, Affection, Control and Emotion, I love you there. And I love Facet5 because of the language it gives us. You know, it describes how we differ from each other in our behavior, our motivations, our attitudes, our preferred ways of working. And when you provide individuals with a way of understanding, their personality, you know, with this trusted model grounded in science and this easy to use language, not only do they start to realize their own potential but they start to realize the potential of teams of relationships of organizations.

So for me, that insight, that power of having this language to talk about who we are, is just incredible in terms of unlocking potential. So have a little bit of a challenge for you.

If you know what your Facet5 family is, then you just can you add it into chat right now? Just be interesting to see what mix you’ve got in the room. If you don’t, sorry. We would also like to know what are you most curious about learning more about in this session? Whoa.

Interesting us. Very good at, being consultants, being able to go into organizations and and be, you know, very flexible in their role. Be very different. Fabulous, got specialist, recognized, and really lovely language. Okay. Fabulous.

Well, a couple of coaches.

So and again, if you want to add in now what it is you’re particularly interested in, it will be great to see how what we’re talking about only relates to your work environment, but to you as an individual.

So, yeah.

Interesting. Thank you very much. I mean, you’ve got two facets Yes. Because of my high functionality, I, I moved between a specialist and a school driver.

Yeah, depending on Yeah. What kind of a day I’m having.

So we’ve got these two amazing models.

You know, we’ll powerhouses. And the question is, how do we bring them together? And there’s decades of research behind each of these models, and we were thinking we’ve got forty five minutes, fifty minutes an hour. What do we do? You know, how do we bring these two together? And give you something useful to take away that you can put into action immediately.

So we have sort of sent the rules a little bit. We know that in Facet5, you’ve got facets that kind of, they’re like teenagers. They move together. Know, you find them huddled in corners talking to each other.

So things like, you know, will and affection tend to move together, energy control tend to move together. So we’ve taken a bit of a liberty, and we have used those pairings to explore the physiology that sits behind them. Hoping that that allows us to cover as much as possible, in terms of the the time that we have together.

So let’s have a little look at some of these.

So the first pairing we’re gonna have a look at is will and affection. And thank you for popping into chat what you what you’re interested in. If you keep that coming, we will cover as much as we can and what we can we will point in the direction of resources.

So thinking about Will, so that’s the driving force behind the promotion of your own ideas. I’ve got the definitions at the top to remind us, an affection, which is the degree to which we are self or others focus.

Very often there’s kind of a low affection and high will will go together.

And what we’re getting this is this year strong leaders, very determined, you know, following their own train of thought, able to lead very, very strongly and be very determined, sweeping away everything in their path to achieve their goals.

Where there’s some risk around this is when it comes to bringing people with them. So that low affection often means that, you know, they’re a bit more like you, overweight.

So where your working with, a client who perhaps has a lot of those risk factors and wants to just suffer their approach and wants to connect a little bit more wants to be able to drive change and bring people with them, then that’s that’s the chemistry we need to be working with.

So if we have a look at the chemistry that sits behind this model, so I want a low affection, is very much about the kind of dopamine. So remember, the dopamine is the ultimate motivation chemical and actually blocks out oxytocin.

You’ve got a lot of testosterone, which is that confidence and that risk tolerance that would and and and kind of charge through challenge. You’ve got adrenaline and cortisol. And again, we know those are movement. They create speed. They create full emotion. So all of that is happening, that confidence, that acceleration that around the chemistry is is driving, this person and their behavior forward.

So what if we’ve got somebody in this situation and wants to work on the soft design, then what we’re looking to cultivate, what we need to cultivate is the oxytocin piece. The oxytocin, which was our very white love hormone.

This is where we need to be focusing, a little bit of energy, and we can support them in terms of affection and connection.

So we’re gonna, just take a look at how we can actually increase that oxytocin.

Now I’m not gonna send you all to the shops grow buy a great big bottle of chocolate or sweet potato chocolate. You can do that later. We are gonna have, we’re gonna practice taking flight the Kate Winslet. Now I don’t know if any of you have seen tito titanic, where she and the other gentleman whose name escapes me.

It’s standing up front arms out stretch, and and embracing everything that is coming towards you. So this is what we’re gonna do. And you are going to do it as well, hopefully. Absolutely.

So, remembering in terms of doing this within your comfort zone, no over stretching.

But do stretch a little bit. So stretch your arms out out to the side.

It’s like your fly ins. So stretch them out.

Raise your chin slightly to look up. I see you’re actually there looking enough for you.

Imagine that you’ve got a piece of string that is attached to your sternum, and it’s just gently pulling you forward.

So you are opening up your cavity, you are stretching.

If you feel comfortable, close your eyes, and take a deep breath in, paper in your chest and expanding in that stretch.

Do it a couple more times, deep breath in, and out.

And now And we’re expanding all sitting, just to be Absolutely. Oh, it’s just wellness. It’s going to that one as well. So you can sit down if you want it.

You’re doing more comfortable. But just breathing in and out. Yeah. It’s slightly raised and your sternum gently will forward.

Now if you’re anything like me, your arms are starting to ache. Okay. So I’ll just start with that. I can feel the best gently, lower your arms back down to your side. And if you need to, just give your shoulders a little rotates just to, release any of that, lactic acid might have built up.

But yeah, absolutely you can do it seated or you can do it standing. Yeah. So what’s the physiology around this? This is all about tosin, and oxytocin is released into the bloodstream through through an amazing amount of independent neurons.

Forty thousand independent neurons in the heart is releasing oxytocin.

And that oxytocin is essential in terms of being able to connect with people, being able to bond with people. So if if you have clients that are coming to you and people saying that they’re not connecting, they haven’t been able to bring their team along with them, nobody’s listening, nobody’s been left behind. Then this is a great one for cultivating that oxytocin and starting to build that trust and build that social bonding. Thank you.

I almost feel it. Actually, it’s of opening for yourself up for communication. So the act of opening up as well as the mental, and the physiology. Physiological changes.

It’s all about embracing people. You know, because if you’re closed, someone’s like this hunched over, you know, you’re not inviting people talk to you, are you? You’re, you’re sort of almost you shine away with withdrawn, so that open posture, that open body. And there’s some amazing things happening in the heart with potsytocin as well.

So, actually, obviously, someone protects the heart, and it it also allows it to recover.

So there’s some some just amazing stuff happening with this chemical. So again, invite you in chat to put what was your experience of of that exercise? Are you feeling a little bit more open and a little freer after doing that. So we’d love to to hear winter.

And while we’re doing this, I am going to continue to move us forward.

Just so that, we achieve our goal. Yeah. We can share a few stats around this actually in terms of that oxytocin. So the presence for oxytocin when we have got clear, sorry, clear goals and focus is immense. These are the percentages across organizations.

You’re gonna see seventy six percent more engagement. So people engaging with you, and and and actually just just moving forward and being participative.

You’re gonna have a hundred and six percent of energy, more energy, more drive, more passion.

And with that comes fifty percent more productivity, so they’re going to be producing more, but they’re also going to be happy about it, and there’s going to be great environment to be working in. So twenty nine percent more life satisfaction. So it’s not just about that work. It’s the life satisfaction as a whole.

Thirteen percent fewer sick days, which is brilliant for everybody. It’s brilliant for the individual. It’s brilliant for the organization. It’s brilliant for the clients because it means that you can be present at work, being able to support them.

And there’s, amazingly forty percent fewer cases of burnout, which is quite crucial during this time because as we’ve seen, we’ve seen a lot of burnout at the moment. So if we can reduce that through some simple, activities, some simple exercises, what a winner. Well, it could pick up a couple of things from chat. Yeah.

So that widening of the two space, yeah, being a little bit more vulnerable. Absolutely. And that that’s how we build trust, isn’t it that vulnerability based trust?

But that, yeah, that feeling of more space being in the community. And I also just wanna pick up on a comment about and actually feeling of being relaxed. We’re gonna talk a little bit about breadth words ironically.

And the breadth word really brings so many benefits and part of the Kate Winslet, the taking flight is is about that breath that you take. So more to come on that one, so thanks very much for that observation. A bit of song coming on.

Not for me. You’ve got lots here.

So we’re gonna reverse, this now, and we are gonna think about what when we’ve got that very high affection score and that, low will. And we see a lot of this actually in the housing and charity sector.

We have people who are very, very collaborative, and really focused on, you know, what’s good for my team members, what’s good for my customers, the downside to that and the risk of that, is that perhaps we look tends to enter into conflict, and also that that, you know, that tendency to perhaps take on too much, because you’re always putting other people first. You’re always saying yes. Always saying yes to one thing, you’re always saying no to something else. So what what does this look like in terms of physiology?

If we take a look at it, might surprise you, it’s the opposite. So we’ve got a lot of very high oxytocin and acetylcholine happening. And just to remind you that when you’ve got too much oxytocin, it can resolve a couple just being compliant, and being, you know, unable to sun that ground. That’s what we might be seeing where you have, those high and low scores, respectively.

So in order to to flip that around and give people a little bit more confidence, a little bit more ability to say no and and and focus on what they need, is you know, ability to focus on or cultivate testosterone and dopamine. So these are our confidence and our drive and our focus. Chemicals. So that’s what we want to to work on in in these situations.

And when you all have testosterone in our body, men tend men tend to have more testosterone, but women do, cultivate testosterone as well. So we are going to do something called the winner pose, and it’s It’s similar to one that we’ve done earlier, but it is literally stretching your arms out wide as wide as you put again, it can be done seated or it can be done, it can be done moving around because sometimes if you think about people who are athletes, and they’ve they’ve won a race. They’ve they’ve been, I don’t know, throwing a jabber, you can tell me. I’m not a sport person. Throw a jabbering thing it will be, or they’ve done some running or or whatever these. They they don’t rush you around it.

Quite the space, and they even do a little bit of a lack of honor sometimes. So you can combine this winter pose with a bit of a lack of honor just celebrate winning.

Now this one can be done when you’ve been successful, but it can also be generated. So if you’re wanting that extra bit of testosterone, that extra bit of confidence to be in a bit more, risk, being a bit more tuned into risk then you can do these activities just before. Now this one is quite a bold one, isn’t it? Yeah.

That just before you go into a meeting, yes. But I do know people who will just nip to lose and just talk like, yes. Do yes? Yeah.

Well, they go into a meeting. Mhmm. Are we gonna just talk a little bit about cover, a slightly different one that you can do, which generates the same testosterone, but it is a little bit more discreet.

So the other thing, whenever you engage your muscular skeletal system, you’re generating testosterone. So you can do it with a little amount of muscle firming.

So oh, I will be asking her to unmute.

Yeah. It might not.

Come off mute for a moment. Now, this has been recorded, so I will say that. But the benefit of everyone coming off mute is that we won’t be able any of you really saying, it’s just gonna be a bubble of noise hopefully. But what we’d love you to do is think about a challenge that you’re currently having and you want the confidence and the drive to move through it.

And you’re gonna create your own little, muscle, firming activity. So It could be a little kind of like, yes. I can do this. Alright.

Come on. Oh, yes. Go for it. Or it might be a bit more subtle. So it might be literally just, you know, pushing your fingers together.

It might be a bit of a pushing of palms or clenching of of hands. It might be pushing down on a table if you’re in a room and you wanna be a bit more subtle. It could even be. Literally, this part of your your your fault before arm is part of your arm here.

Just just tensing it into your body slightly because you’re just doing that burning muscle tensing of your upper muscles there. So you’re going to combine that with your own positive affirmation, which might be, come on, it might be you can do this, whatever, makes sense for you. And I’m gonna give that like you ought to come off mute, and I’m gonna give you a three two one countdown. And after the countdown, all mine is, yes.

Come on. Oh, that’s what I’m gonna do. So you’re all gonna do your own. So if you’d like to take yourself off mute, just very briefly.

Mhmm. And three two one.

Come on. George’s my performance. I wouldn’t be able to pop there. It’s fantastic.

I love it. You’ll pop yourself off mute if you like. And again, any comments, we would love to hear them in chat. So this is about just kind of building that focus that don’t mean that testosterone that just gets us through difficult times and and allows us to know that we can do this.

You know, we can overcome challenges. So whilst boosting all of those actually reduces your cortisol, doesn’t it reduce that stress stress hormone that can be rushing for our body. Yeah. So, yeah, just releasing it.

Fabulous. Don’t be just something about you, but I feel better already.

So I’m gonna give you my son because that’s what I think. And I’m gonna think about energy and control.

So this pairing, we’re gonna first of all think about by energy, which is what I’m moving to me with this forward right now, and low control, which is that really creative So very often we get, you know, that combination of people who are very driven, very energetic, very creative, not Brilliant. I’m following the rules. Their first question might be up there with the rules. How do I bend them? It sounds like you’ve stressed a little bit, I mean?

And, you know, very, very, you know, can it be challenging for everything?

So, yeah, so there might be some of that window interesting is I think that then she only talks about this as well.

So you might find that in these cases what people want to work on in in this kind of tearing, is they want to work on that ability to focus? You know, they want to work on that ability, to just kind of think a little bit more convergently rather than divergently.

So just a quick thing about what’s happening with the chemistry here. And what we’re getting with that high energy and low control It’s a lot of serotonin and adrenaline. You know, we said adrenaline was a spind drug. You know, it’s a one that keeps us going.

And when you hear people at high energy talking, you hear the speed of their voice in their words, and you could just hear that adrenaline happening. Up a wall of sound, isn’t it? It’s just coming at you. I’m absolutely me.

And that serotonin is is that a face of actually, I’m okay with this. I’m okay to go and meet a hundred people at this network anyway. I’m I’m out there.

So if you have someone who actually is a lot of the risk behaviors and wants to work on just slowing down a little bit and being a bit more focused, The areas that we need to cultivate are acetylcholine and dopamine. Remember the dopamine being that we’ll focus and, ability to perform and and achieve, our Cita Colum in terms of that balance and that just renewal of energy, the renewal of memory and learning. Absolutely.

How do we do this? And, I’m actually gonna talk you through this one because it’s is something that on my on my high energy days, I struggle with. Have lots of techniques I use, but this is the way I will always start a piece of work, and that’s for the centering technique. So if you’re standing, just make sure your feet are hip width apart and you’ve got some good balance.

If you’re sitting down, just feel your sitting bones. Just feel the balance of yourself in the chair. You might even want to just kind of move around a little bit to find how that balance, you know, feels you know, which bits of your your feet or your sitting bones, you know, how is that weight distributed evenly? So I find that place of balance you know, drop your shoulders, imagine a piece of string out the top of your head just finding a nice fentered grounded position.

And then three, as part of the physical, intelligent institute, they detox regularly, and there was a a guy in there about how we breathe. And he was saying that our lungs exchange gas. It’s our nose that does the breathing. So when you breathe, breathe in as if you are smelling the most wonderful whether it’s roses, whether it’s fresh baked brand, whether it’s coffee, just Breathing deeply so you’re smelling something lovely. And what will happen is that breath will go right to your center of gravity. So if you imagine yourself cutting off vertically and horizontally, there’s a point just below the belly button in the middle of our body that is our center of gravity.

So when you breathe that lovely breath in, that’s where the breath goes, and then just soften your focus. So that actually become less aware of the peripheral.

More, of what’s in front of you. And actually by doing this, we start to ground ourselves. And we also ground ourselves in the present moment So our focus is less on time travel on the future of the past. So our focus not only, actually becomes on what’s in front of us, but it becomes on the moment that we’re in.

So by doing this lovely technique as we as we start to warm, we boost our dopamine acetylcholine to stop own, and and we get a greater sense, of focus. Well, that’s a really good three one.

Of distress.

Really great.

And then, of course, you’ve got the opposite.

So that lower energy, that real ability to work independently, that real ability connect and hear people with that high control at, reference for following things in a planned way.

Messing at you.

So our conversations where we often go, how do we make this decision everyone will say, well, these are the rules. So that’s how we’d make the decision. And I’ll say, yeah, but yeah, but we could do that differently.

To both, but then you say yes, well, all of those rules, and then later we’ll go and do your own thing anyway. Yeah.

So if you’ve got someone who wants to work on that more divergent thinking, who wants to access, the more creative side of who they are, then we can do this. And it again won’t surprise you to know that it’s the opposite chemistry that we’ve just seen. So with that low energy and high control, there’s a lot of dopamine and acetylcholine happening. And what we want to cultivate is that serotonin and adrenaline. To give that sense if it’s okay, I can stray from the path, and I’ve got, yeah, adrenaline that will move me forward and take me through that.

So I don’t do that. I can a bit of divergent thinking. I’m I I need a little bit of divergent thinking.

Thank you, we’re gonna practice the something that the PIA or Business Intelligence Institute called the Serentaphone in swing. And it’s actually one of our favorites. I do actually have a real favorite. And unfortunately, we were not doing that one today, but that’s called humming.

So you might wanna tap in later, to find out about where you can find out about humming. This one is the serotonin swing.

And we need to warm up to this one because there is a little bit more movement, but again, move within your comfort zone. So don’t over stretch. So first of all, you I’m just gonna tilt the screen slightly and move back. You put one of your one of your arms just in front, just gently across your chest. And the other arm, if you can just gently behind your back. So just like that.

And as you’re doing that, you want to gently turn your neck to face the arm at the back.

To feel a gentle twist in the gut. Yeah.

And then just swap your arms, swap them around, and as you’re swapping them around, you are gently turning your head to face the other arm.

At the back. So again, we just find a gentle, full gentle movement in your gut area, standing all seated, So just do that a couple more times just to warm up your shoulder muscles, warm up your neck muscles. That is fine. And your spine and to loosen up your gut.

We spend a lot of our lives there in putting in our guts. So just but the more about it.

Crunch, let me speed that up. Goodbye. I enjoy this one. You need a little bit of room. Should have said that at the beginning? You need a little bit. And as you’re speeding it up, your arms are starting to come out towards the site, site a helicopter flying.

You can feel the weight of your hands at the end of your arms. So you’re just bringing that around, gentle swing, swinging and moving your gut area, which again, I think you said is responsible for ninety five percent of your serotonin.

I’m okay hormone. Now we would normally stop the app, but we’re not gonna stop the app because we are going to start to move into creating the hormone for diversion thinking. So that creative thinking.

And that is by just spontaneous the moving into something different. This is gonna morph into whatever movement you like whether it’s a little bit of Thai cheese. You can tell I don’t wherever it’s a little bit of boxing. Just free flow, bending where you feel comfortable, stretching where you feel comfortable, and just feel anybody who’s just joining us at the moment, so by wondering what we’re doing, we are going to be doing spontaneous movement, to enhance divergent thinking.

And if you’re doing this and not laughing, then you’re not doing it roughly. So if you’re doing it in the middle of an office, it’s pointed to hopefully your colleagues would have joined in. So just slow your activities down and just resume back into that comfortable position that you were in the beginning. So that spontaneous free movement just in balances, and see for divergent.

So we can try with you and get you out of breath. Can’t find it on to rationality.

Now this is one that I am a second. I’m super passionate about because I, have a high emotionality score. And a lot of the people who come to coaching with us similarly have high emotionality.

So if we I’ve I’ve put them all on the the screen at the same time. So we’ve got kind of low score, which is very consistent and stable and confident and optimistic.

The risk around that is that, you know, we may not be aware of of risks. We may not assess risks effectively. And also, you will drive anyone who’s high emotional, you know, that’s so high emotionality, very connected, with what’s happening, quite reactive, very passionate, has been described as being unpredictable. Actually, the key thing with high emotionality for me is I find people put a lot of effort into appearing calm, when actually internally there’s a whole dialogue. There’s there’s a lot of emotion happening.

So it can be quite an exhausting place to be. So this is something that we’ve focused quite a lot of of time and energy on in terms of coaching. So just thinking about what’s happening with this, this body chemistry, So at the low end of motionality, you’ve got serotonin, acetylcholine, that balance and the I’m okay chemicals that we’ve seen before, at the end, it would not surprise you to hear. You’ve got a lot of cortisol and adrenaline, that fight or flight reaction, driving things, creating speed, and action too much speed potentially in some places.

All encouraging. I was gonna say you do get things done, but so we need the moment of motion to cultivate the agenda adrenaline and the testosterone and the dopamine for that focus and action and movement, at the high end of emotionality, we’re really looking to rate some calm. So we want to cultivate serotonin and acetylcholine.

And we’re gonna look at two ways you can do that. We’re we’re dealing with a technique that is great for your emergency first aid kit in terms of, you know, dealing with clients who’ve got high emotionality and are just finding it a little bit overwhelming.

And then we’ve got a longer term tool that actually benefits absolutely everybody. But, again, this really helps with that sense of balance and calm and and finding a sense of perspective and things. I think this is brilliant because this is answering. I think one of the questions that popped up earlier in of how, the cocktail, the winning cocktail sort of influences the emotionality aspect.

Absolutely. And I’m just gonna kind of pause on that in a moment, actually, because at the high end of emotionality, you’ve got a lot of this arousal chemistry. So cortisol driving energy, adrenaline speeding us up. Chestosterone pushing us on and outwards, and making us very aware, dopamine motivating us towards our goals, almost too much so in some cases.

And then at the low end of emotionality, you’ve got this renewal chemistry. There’s THA, there’s performance drug, there’s acetylcholine and and serotonin and oxytocin, just just calming us down. So that’s very characteristic about low, emotionality.

I actually had a bit of the arousal yesterday when I took the dogs out for a walk and I encountered another dog and what I basically ended up flat on my face on the floor. So there was a lot of, cortisol rushing through my body at that at that moment. Yeah. Followed by that numb sensation, like, I can’t feel the pain.

But I know I’m gonna feel it. And that can be physical pain or emotional. Yep. So we’ve got a a great technique here.

For dealing with those in the moment, the kind of emergencies where you’ve got people who are just finding it difficult to cope with, that that kind of the impact high emotionality. So I am going to, be the person Yeah.

Who does this? And Emily’s gonna describe what we’re doing. So I’m going to encourage you.

I’m gonna encourage you to do this one. It can be done standing or it can be done seated. If you get dizzy or if you have a history of dizziness, I would, suggest that you seek out on this one. If you’re, and and watch it first so that you get to feel whether it is suitable for you.

So, and Charlotte’s gonna I’m just gonna pop the screen down a little bit so that you get a bit more off Charlotte than you would normally get off Charlotte, don’t run out. So, standing across City and just hold forward from your waist. As far as comfortably possible.

Relax. I’m gonna talk to you this one a little bit faster because Charlotte can’t be hanging over for too long. So relax the upper body, especially the neck. We carry a lot of tension in the neck.

Taking a nice deep breath deep breath in.

And I should ask you to unmute here, but never mind, as you are taking a deep breath out, I want you to rigorously shake So shake your torso and make a lovely noise.

Oh, as much noise as you possibly can. So grieve in shake, breathing out. And, we release that tension. And when you feel or just bring yourself back up nice and slowly and, rolling slowly, bringing your head up last.

I’m regular for your hairstyle. Not very good. But you can do that one for as long as you comfortable to, and you can repeat it until you actually feel that tension has gone. And you’ve loosened up those motions.

You’ve loosened loosing the up from, being trapped within your body. It’s a little bit like snaking, taking a snow globe, So our, our chemicals are moved around our body, with the many liquid systems we have, and they get, static one with sludgy lung, it’s fudgy, sludgy. It’s a bit like shaking a snow globe. That just shakes all of that and distributes the lovely chemicals dopamine and serotonin around.

Absolutely.

So that’s a really good, emergency moment. I’ve worked with this and someone who actually just nip into the loos and do that that occasionally just when she needed to get rid of of stress and too much cortisol, and adrenaline. The little streams.

So this is a much longer term technique. So this paced breathing technique you know, I am gonna recommend everyone does this. It it releases the performance drug, DHA. It is just great for oxygenation.

Confidence, acetylcholine for balance. It’s just a really nice thing to do. And you can really do with ten or twenty minutes a day, but you don’t have to sit and do it all in one go. You know, you could, excuse me, the next time you boil the heat off, you know, do some paced breathing.

Before you log on in the morning while your computer is working on, do some pastry there. It’s all this people’s habits standing in. So just add it on to something that you always do every single day. Yeah.

So that’s the same breathing that we talked about.

What you’re breathing in is that you’re smelling something fabulous.

My aim is to create a smooth even probe into the nose, if you possibly can, because the nose warms the, it’s your filtration you can go out through the nose or the mouth.

And It’s an active act. So the the ideal, number or amount of time to breathe in and out is five and a half seconds in and five and a half seconds out. But Find your rhythm, which is good if you’ve got high control.

I haven’t, so mine tends to be, a little bit Yeah. Fair. But find your rhythm.

And then when you do this, the more you would drop into that rhythm more easily, and that DHA builds over time.

So just finding a couple of minutes here and there, so you’re building up to ten, twenty minutes a day.

You sit while you’re lying in bed trying to get to sleep. You know, it’s just a really great thing to do. It’s why meditation works, why yoga works, it’s just an incredible activity. How I solve And it’s and it’s one of those things that you do naturally, isn’t it, actually?

When we are feeling a little bit stressed, I noticed that you always say to me, why are you sighing I’m I’m sighing Charlotte. So I’m I’m breathing. I’m I’m I’m letting out. I’m reducing my cortisol level juicing my adrenaline levels, I’m making myself feel better.

That’s what I’m saying. It’ll sign some board sign because I wanna feel better. So sixty two percent potential improvement in cognitive function if we make, paced breathing. Part of our our daily routine.

And I’d love to hear in chat from people who are already doing it or from people who’ve taken a couple of deep breaths and think, oh, actually, this is something I can feel the benefit of it. So feel free to share in chat. I’m gonna keep us rolling forward, because we are heading towards they’re drying. I’m keeping breathing.

I’m getting so upset there. I’m I’m not in a steep breathing.

So, the physical intelligence institute, we talk about the performance pathway. So all of this is a just a a ridiculously simplified version of of the, you know, the complex chemistry of the body.

So there is lots more to learn around it.

And from Claudine, thank you. Yeah. That that breath work, meditation, two years made all the difference. I am hundred percent of you on that. I I just think it’s transformative.

So you can learn a lot more. It’s a lot more complex model. It’s really powerful. We have literally scratch the surface of this. So we’re gonna encourage you to find out more and give you some resources to do that.

I do have a very quick Hey, Stuttley, which I’m gonna try and do in in about three minutes.

So this is it in my practice. So I’m I’m quite control.

That would have a producer in an architect, you know, and they’re kind of going a little bit head to head. And those of you who are very familiar with survive. We’ll kind of be going, oh, yeah. I I feel the pain here. So the producer was our, coaching client.

The architect was the subject of many of our conversations. So you’ve got this by will. So Bo is really capable of driving forward their own ideas. You got slow energy, so not particularly great at talking to each other.

You’ve got the slow, affection. So very focused on on what they want to need. And then you’ve got what I think is the best facet ever because it explains every argument in the world, control one high, one low.

And you see, you’ve got the detail versus creativity and, basically, you know, it it’s kind of waiting waiting for a fight.

And you’ve got very, very high emotionality. So, a nine point eight and an eight point two, I think, for emotionality.

So we’re we’re coaching the producer, and we’re talking about this relationship.

And the Facet5 language just is so powerful because we move from talking about how they need to change. You need to change. You need to do that differently. It’s all about it’s not about me.

It’s you. It’s them. Totally. And we move from that to understanding why it is that I’m behaving in the way I’m on the producer.

How are you mean? I can influence why I behave and show up then it’s a completely different outcome. So you’ll you’ll you’ve got understanding. You’ve got insight.

You’ve got self awareness, and you’ve got ownership happening. So that is just powerful.

And then you move from this almost intellectual position where you’re starting to talk about how you feel that in your body. You know, we start to raise awareness of the individual’s physiological responses to the situation.

And what we find that even the sound of their footsteps, the smell of they smoke so we can smell their clothes. All of this is triggering, adrenaline and cortisol. So now we move into a cake This is how the body’s responding and what can we do about that. So we created a long term plan to increase serotonin, a super colon, So that’s about stability and balance and knowing that I’m enough and knowing I can deal with this, but I can do it from a point of being grounded and balanced. We also created an emergency plan, which included a strategy to reduce adrenaline and cortisol in the moment and a recovery plan, actually. So that once you’re out of that situation, you have a way just to go and and, you know, get back to, a sense of balance.

And the outcome of these conversations, is that, genuinely, you could see the client was happier in their stress. Their shoulders moved from being earrings, to being exactly where they should be.

They manage to avoid conflict, by understanding the situation, understanding their responses, understanding their physiology, and they created space for discussion. Discussion in the coaching environment, but also discussion in the work environment. So that very, very quickly is it in practice. I think that was what’s more productive relationship? Much more. And they’re both still alive. They haven’t killed each other.

Which is massive, actually, from where they started. So we’d like to invite questions, but we also have a question for you.

And in a chat, we would like to know what has been new or interesting from this session, that you’ve been joining. So what has been new or interesting for you And also if you have any questions, feel free to throw them in as well. Why I’m doing that, we will share some resources with you.

So the first is lots of ways to engage with the book. Firstly, lots of ways to engage with five. So, absolutely, if you’re not accredited already, could be. Why? This stuff is powerful. Absolutely. I think we’re going through it.

Why is it some intelligence to lots of ways to to, to engage with this. So we’ve got some of the social media connections on the left. We’ve got, the book by, Clyde Dan and Patricia Peyton.

That is, just got so much information in it. By that? Have a good read? Indeed.

The Institute, the physical, intelligence institute, the first two months are free. So and there’s activities every week. Know, so you can come and join these activities. You don’t need to be accredited, and you can learn.

You see the war on the screen is why humming is better for you than I mean I have a bit of plumbing if we do. Fantastic. In the and, you can also do the course as well. If you’re doing the course, then mention us, I’m sure we’ll get something lies in return.

Just say, honey, you’ve got spaniels in the confidence and getting getting your voice heard. So if you don’t get your voice heard, and you don’t speak up. It’s a good one for building that confidence and, getting your voice heard. That’s a great good one.

There are lots of ways to learn more and we would also love it if you would connect with us.

Email, contact on the website, or by a link to We would love to hear your questions. We’d love to talk more about FastFIVE and Physical Intelligence. If you wanna try it in a coaching session, come in and sign up for a coaching session with us. But we love to talk about Mr. So please get in touch with us. Final activity, we would like you, please, before we move into answering questions, to unmute. I’m gonna stop my share.

We would like every single one of you to unmute if you possibly can. And we would like you to stand up if you can. And you have been asked to do a lot of good things today. Yep.

So we want you to recognize how brilliant you all are, to engage this. Unusual but powerful. Unusual but powerful. On the count of three, you are please all gonna give yourself a round of applause and a wood wood One, two, three, gum.

Thank you so much.